Foods that Keep You Feeling Full

Foods that Keep You Feeling Full
Eating well-balanced meals and snacks are both important for maintaining a healthy lifestyle. But whether it's because you find yourself mindlessly snacking or because your meals aren't keeping you as full as you'd like, sometimes you need something to keep you from rummaging through the pantry.

Nuts: Nuts don't just contain healthy fats to help keep your cholesterol low - they are also good sources of appetite-killing fiber, which digests slowly so it stays in your stomach much longer than other carbohydrates. A 1/4 cup of almonds, for example, contains four grams of fiber.


Avocado: Avocados are full of healthy monounsaturated fats, which help keep you full. Add half an avocado to a slice of toast for a breakfast that'll keep you full until lunch.


Leafy Greens: High water content and fiber also help leafy vegetables fill your stomach. Try this shredded kale and brussels sprout salad for your next lunch.


Eggs: Another protein-packed food are eggs, which studies have shown can help you control your appetite for up to 36 hours.


Water: sometimes a craving can be quelled with just a glass of water, and it can also keep you hydrated as well (in fact, drinking water before you eat is a good practice, since sometimes people confuse dehydration with hunger). If a glass of water isn't cutting it, eating a snack featuring fruits and vegetables that have a high water content like apples (which are good sources of fiber as well), watermelon, or cucumbers can have the same effect.


Lemon: Eating something sour can help curb sweet cravings, helping you feel satisfied after a meal. Try this lemon chia vinaigrette recipe on your next salad to control overeating.


Flaxseeds: Another great source of appetite-suppressing omega-3s, one tablespoon of flaxseeds contains 2.3 grams of omega-3s, not to mention three grams of stomach-filling fiber. Flaxseeds are also a good source of omega-6 fatty acids, which may increase levels of the appetite-suppressing hormone cholecystokinin.


Beans: Beans are a low-calorie source of fiber and protein, so they are a good choice if you're looking to stay full. Sneak some beans into your smoothies, burgers, and more to help control between-meal hunger.


Edamame: A 1/2 cup of edamame is only 95 calories but contains over eight grams of protein, making the baby soy beans a good snacking choice.


Salmon: Besides being a good source of lean protein, salmon (as with other types of seafood) is a good source of omega-3s. Studies have shown that omega-3s can help increase satiety, and further research suggests that eating omega-3s may help reduce food reward cues.


Vinegar: Studies have shown that vinegar may help keep you from feeling hungry by slowing stomach emptying; it also lowers the glycemic index of high-carb foods like pasta, which means it can help you feel fuller longer by slowing the release of glucose into your bloodstream. Some people swear by drinking apple cider vinegar every day because it's also rich in vitamins and can aid in digestion, among many other uses, but even incorporating vinegar into a meal (like a vinaigrette for your salad) can help reap its benefits.


Soup: Studies have shown that people who ate soup as an appetizer ended up eating less throughout their meal. Just make sure you choose a broth-based soup over a high-fat creamy version.


Spices: Studies have shown that spicy food can help keep you fuller longer as well as increase metabolism. A recent study, for example, found that people ate 60 fewer calories (and burned about 10 more) when cayenne pepper was added to their tomato soup (compared with those who ate nonspiced soup).


Green Tea: Drinking hot water can help keep you full, and not only that, green tea may also help increase your levels of the appetite-regulating-hormone cholecystokinin.


Apples: An apple makes an ideal morning or afternoon snack; the fruit is a great source of fiber to keep you feeling full, and its high water content helps fill your belly as well. Apples also contain pectin, which can help prevent blood sugar spikes that spur hunger.


Oatmeal: Stay fuller longer with a bowl of oatmeal; half a cup of rolled oats contains five grams of fiber. Besides that, oatmeal can help increase your body's levels of the appetite-regulating hormone cholecystokinin, which may help control hunger in some people.


Yogurt: Another excellent source of protein, yogurt has the added benefit of its fat-burning potential. Choose low- or nonfat Greek yogurt for added protein potential.


Mint: The smell of mint is not only calming but is also an effective appetite suppressant. Try burning a mint-flavored candle or drinking mint tea if you are trying to cut back on over snacking.


Chia Seeds: Chia seeds are a great source of omega-3s, protein, and fiber - all of which can help suppress hunger. Some people swear by chia seeds as a diet tool, since the seeds swell with water to fill your stomach, but this theory is mostly unsubstantiated.


Coffee: Some studies have found that caffeine may suppress your appetite for a short time, although the effects haven't been shown with long-term consumption.

5 Ways to Lose Love Handles

Is that muffin top ruining your looks? Its time to lose it! A story by Bollywoodshaadis.com

Here are five - very doable - ways to getting rid of them, for good.

Twist dancing
It is more of a dance than a workout. Just play your favourite number and dance off those love handles with this twisting exercise. The trick is to incorporate as many twists as possible. You do not have to be calorie-phobic to live in a perfect body. Just some tricks with a little discipline is the key to a healthy living!

Oblique sit ups
Though, quite similar to the traditional sit up, the oblique one is more challenging to do. Just lay straight on your back. Make your knees bend towards one side of your body. Now, perform the exercise by bringing your chest up towards the sky. Repeat this in two sets of 10. This exercise basically puts pressure on the sides of your belly.

You are what you eat
When trying to get rid of love handles, altering your diet can do wonders. Avoid white foods such as rice, milk, sugar and salt, as they are empty calories. Substitute it with coloured foods like spinach, carrot, grapes and tomatoes etc. Also include lemon water with honey in your diet, preferably replacing the aerated drinks and canned juices.

Yoga twists
Doing crunches for your abs do not always melt those stubborn love handles. Learn and practice yoga, especially the side twists. These side twists not only tone the muscles but also tuck in the bulging fat from the sides. Poses that you must try are Twisted triangle and Standing spinal twist along with quick exhalations.

Perfect that posture
Maintaining the right posture goes a long way in helping you trim down your belly, especially that excessive fat around the abdomen. Always stand straight with your weight distributed on both feet. Do not forget to pull your belly button close to your spine, while keeping the shoulders relaxed. The head and neck have to be in one line

You already have a bulging tummy, but cannot resist licking your fingers at a food stall? The mere sight of hot samosas makes you forget all your weight loss resolutions? With all your love for aaloo tikkis and chole bhature, what tends to get often neglected is our body. We usually start complaining of an unsexy body, belly bulge and love handles, but never work towards reducing it. So, follow our simple tricks and get ready to embark on a stomach crunch marathon.

12 Health Foods That You Should Never Eat Again

.1. Multigrain atta Packaged multigrain atta variants that are available in the market are often not as ‘multi grain’ as they claim. Always read the ingredients on the packet to see that the whole wheat is the first, and main, ingredient on the list. If not, you are just getting few assorted grains added to the normal wheat flour. So, it would be easier and cheaper for you to make your own variants at home. This way you will be assured about the quality and ingredients.
2. Soy milk and soy substitutesMany people do not know that most of the non-organic soy ingredients are genetically modified. Also, most of the soy additives are processed using a chemical toxin called hexane, which can lead to reproductive problems and birth defects. If you are looking for healthy non-dairy options then it is best to stick to skimmed milk. 
3. Artificial sweetenersYou will be shocked to know that one of the biggest health fads is a fraud as well. Rather than substituting Aspartame or Sucralose for sugar, it is better to skip sugar completely. The artificial sweeteners cause neurological damage, gastrointestinal and endocrine dysfunctions. 

4. Ice tea mixesPowdered ice tea mixes is a marketing gimmick that is unhealthy for you. These are more sugar laden than a can of cola. These mixes contain high fructose corn syrup, processed sugar and artificial flavors, which are not good for your body. So, for the sake of your health and budget, it is best to prepare fresh ice tea at home and refrigerate, with or without sugar. 
5. MargarineSo, you have been using margarine, believing it is a healthier substitute to the butter? Time to think again! Margarine is hydrogenated trans-fat oil, which is anything but healthy for your body. It also increases cholesterol levels and decreases the response of your body’s immunity system. So, avoid this processed food at all costs.
6. Non-seasonal fruits and vegetablesDo you wonder why non-seasonal fruits and vegetables look so surprisingly healthy, all year round? Well, they are artificially ripened or genetically engineered. Hence, it is wise and safe choice for you to stick to the seasonal options.
7. Canned foodsCans of food contain high levels of bisphenol-A (BPA), which is a hormone disrupting chemical. High levels of BPA in body can cause a range of health complications, including reproductive problems and breast cancer, etc. So, it best to avoid all sorts of canned food products.
8. Microwavable popcornAlthough the idea of popping these while watching a movie sounds good, but here comes the flip side. You will be consuming genetically modified corn kernels, processed salt and lots of preservatives, which are added to enhance its flavours. The high levels of sodium and the chemical diacetyl, found in the microwave popcorn are not good for your health. And, we are not even talking about the more harmful buttered and flavoured popcorns, yet!
9. Fruit juices in tetra packsPackaged fruit juices contain added sugar and preservatives to increase its taste and shelf-life. Instead of sipping on some preservative laced fruit juice, why not consume the wholesome goodness of fresh fruits. That way, you will get both the juice along with the fiber.

10. Frozen meatBuying frozen burger patties or meat balls may cut your kitchen work, but they add a lot more preservatives in your body. The factory prepared frozen meals are loaded with hydrogenated oils, preservatives and many other artificial ingredients. So, why not try buying fresh meat and then refrigerating it at home.
11. Energy drinksEnergy drinks are fatally caffeinated and ready to explode sugar bombs, which are unhealthy for your body. So, drink a cup of coffee for that mid-morning kick. This will also help in controlling that sugar level, which is quite high in the so-called energy drinks. 
12. Packaged drinking water
While buying packaged drinking water, think not only about the quality of water you are getting but also about the substance used to make that bottle. The chemicals (BPA and phthalates) used to make these bottles are harmful for your health. Even a tiny amount of these chemicals in your body can cause problems like obesity, damage to brain, hyperactivity, and reproductive issues, etc. So, next time you opt to pick up bottled water think of the environmental and heath damages it would be causing

Tips For The Timid Fish Eater

Fish is low in fat and contains quality protein, as well as the mineral iodine. Fish is also the best source of heart-healthy omega-3 essential fatty acids. Despite it is health status, many people avoid fish because they're uncertain how to cook it or find the flavour or smell to strong. If this is you, here are some ways to include more fish in your diet.

This Fish Cannot Eat. 

1. AVOID THE SRTONGER TASTING, MORE 'FISHY'
some fish like sardine and tuna have a strong flavour. So if you're hesitant about the taste of fish, avoid these. Bream, tilapia, leatherjacket and many other with-fleshed fishes have a much gentler flavour.

2. USE STROMG FLAVOUR WITH FISH.
Adding fish to Thai or Indian curries or cooking in chilli, lime, lemon juice and lemongrass are all good ways of distracting from the flavour of fish itself.

3. BE CAREFUL NOT TO OVERCOOK.
Most fish cooks quickly. One of the reason why it is great food to have mid-week when you don't have time or energy for complicated cooking. Take your fish off the heat when it's slightly underdone as it will continue cooking once it's off the heat.

Amalan memakan buah-buahan sememangnya digalakkan kerana ia mempunyai banyak khasiat untuk tubuh anda, namun tahukah anda kebaikan memakan epal hijau. Lebih-lebih lagi bagi mereka yang ingin menurunkan berat badan.

Ini kerana ia bukan sekadar mempunyai pelbagai khasiat malahan ia juga mampu mengurangkan kadar kolesterol dalam badan. 

Epal hijau mengandungi zat besi, magnesium, potassium, kalsium, soldium, vitamin C, vitamin A dan vitamin B serta merupakan sumber serat yang mudah larut. Anda digalakkan memakan epal bersama dengan kulitnya kerana sebahagian kandungan vitamin C terletak di bawah kulitnya. 


Epal hijau boleh juga boleh membantu mencegah: 

• Pembinaan kolesterol dalam dinding salur darah.
• Mengurangkan risiko penyakit jantung.
• Membantu kesihatan membran paru-paru.
• Membantu kesihatan tulang dengan menambah bahan kimia (boron) pada mineral tulang.
• Membantu kesihatan sistem kardiovaskular dengan mengekalkan tahap kolesterol darah.
• Membantu mengekalkan berat badan.
• Mengurangkan tekanan penyakit asma.
• Mengurangkan risiko barah.
Bagi mereka yang mempunyai masalah sembelit atau penghadaman, kisarkan epal hijau dengan saleri dan diminum setiap pagi sebelum sarapan. Ia dapat membersihkan saluran usus serta membuang toksid dengan pantas menerusi system pencernaan. Zat masam epal hijau merupakan pembersih tubuh yang sangat baik. 

Epal hijau juga bertindak sebagai penyegar kulit wajah. Potong epal hijau dan rendamkan seketika di dalam air batu selama 5 minit. Kemudian letakkan di muka, biarkan selama 15 minit. Anda akan dapat rasakan kesegarannya. Jika diamalkan selalu ia boleh melicinkan kulit.

5 Mitos Tentang Deodoran dan Kanser Payudara

Tidak dapat dinafikan, produk kosmetik dan penjagaan kulit mengandungi pelbagai bahan kimia.  Justeru tidak hairanlah begitu banyak laporan tentang kesan buruk penggunaan produk-produk itu termasuk khabar angin yang mengatakan bahawa deodoran boleh meningkatkan risiko kanser payudara.  Adakah dakwaan itu benar?

Usah ditelan bulat-bulat segala perkara yang anda dengar.  Berikut, lima mitos tentang penggunaan deodoran dan antipeluh, yang dipertikaikan oleh pelbagai pihak termasuk American Cancer Society.

1.    Deodoran meningkatkan risiko kanser payudara.
    Hampir tiada bukti saintifik yang menyokong mitos ini. Beberapa saintis pernah melakukan kajian pada tahun 2002 yang melibatkan 813 wanita yang menghidap kanser payudara dan 793 wanita sihat. Para saintis tidak menemukan kaitan antara risiko kanser payudara dengan penggunaan deodoran, atau dengan kebiasaan mencukur bulu ketiak.

2.    Memakai deodoran selepas mencukur bulu ketiak akan menyebabkan bahan kimia berbahaya mudah menyerap ke dalam tubuh dan mengakibatkan kanser payudara.
Jika anda mencukur dan secara tidak sengaja mencederakan kulit ketiak anda, kulit anda berisiko terkena jangkitan. Apabila kulit yang terluka atau terjena jangkitan disapu dengan deodoran, sudah tentu ia akan mengakibatkan kerengsaan pada kulit.  Yang pasti, ia tidak menyebabkan kanser payudara.

3.    Deodoran mengandungi bahan kimia parabens yang mengakibatkan kanser.
Kajian menunjukkan bahawa parabens mengandungi bahan yang serupa dengan hormon estrogen. Risiko kanser payudara memang meningkat sekiranya tubuh terdedah kepada jumlah estrogen yang banyak.  Namun estrogen dalam parabens amat sedikit berbanding estrogen yang dihasilkan secara semula jadi oleh tubuh kita. Fakta lain: parabens tidak hanya terkandung dalama deodoran, tetapi juga dalam syampu, losyen badan, pelindung mentari dan pelbagai produk solekan. Kajian lain juga menunjukkan bahawa parabens boleh dikesan dalam air kencing 99% manusia. Namun hingga kini, belum ada bukti yang parabens mengakibatkan kanser.

4.    Antipeluh mengurangkan pengeluaran peluh sekali gus menghalang penyingkiran bahan toksin keluar daripada tubuh.
Tubuh mengeluarkan bahan toksin yang berpotensi mengakibatkan kanser dengan bantuan buah pinggang dan hati, bukannya melalui peluh. Bahan-bahan berbahaya itu disingkirkan melalui air kencing dan najis.

5.    Bagi lelaki, risiko menghidap kanser payudara adalah lebih kecil kerana mereka tidak mencukur bulu ketiak justeru bahan-bahan kimia dalam deodoran tidak menyerap ke dalam kulit.
Risiko lelaki menghidap kanser payudara adalah jauh lebih kecil berbanding wanita.  Ini kerana tisu payudara lelaki adalah sedikit berbanding yang dimiliki oleh wanita. Tisu payudara wanita adalah 100 kali ganda lebih banyak justeru wajarlah risiko kanser payudara pada wanita pun 100 kali lebih tinggi. Satu lagi perkara yang menyebabkan perbezaan tingginya risiko kanser payudara ialah hormon.  Jika seseorang lelaki mempunyai kadar hormon estrogen yang tinggi, dia berhadapan risiko lebih besar untuk  menghidap kanser payudara -- bukan kerana bulu ketiak atau pun deodoran

10 Ways to Ruin Your Relationship

Ever feel that your relationship suffers from a unique brand of frustration, tension, distance, or any number of other troubling feelings?  

1. Be critical. Even "constructive" criticism can make your partner defensive and reduce the feeling of safety in a relationship. Being harsh and judgmental when angry can trigger a "flight or fight response."

2. Insist your partner be exactly the same as you. If you insist your partner have the same feelings and perceptions as you do, it can lead to despair and misery.

3. Flee from intimacy. If you habitually avoid being physically or emotionally close with your partner through escaping into work, hobbies, television, or other activities, you risk creating a divide between you and your partner that may become impossible to breach.

4. Play the blame game. Using "you" language when upset will make your partner put up their defenses. When your goal is to communicate in a way that fosters intimacy, use statements that begin with "I feel" instead.

5. Bargain. They warn against doing something for a partner only when you want something in exchange.

6. Be casual about romance. No relationship can be spontaneously joyful forever. Once the initial excitement of a new romance wears off, some couples think their relationship is over and give up trying. They risk missing out on experiencing a deeper kind of love.

7. Focus on the negative. If you constantly think and talk about your partner's flaws it can amplify your discontent. Hendrix points out that a paradox of most forms of couples therapy is that you spend your sessions complaining about your partner—something that can actually be detrimental to your relationship.

8. Refuse to listen. Thinking you are the right all the time and engaging in a one-way monologue is a great way to end up in a relationship.

9. Hide your needs. If you don't express what you need and want to your partner, you'll constantly feel deprived and frustrated.


10. Expect a fairytale romance. Fairy tales are just that and eventually we all have to come down to earth. Demanding the fantasy go on forever prevents your partner from ever being their authentic self and fosters resentment and distance.

10 Ways to Free Up an Hour of Your Day

1. Batch your calls, emails, and texts.
Interruptions are sneaky time-stealers. By responding to each text, call, or email the moment it's received, you distract yourself from your current activity and lose precious time. Just because someone else has a moment to connect with you does not necessarily mean it's a good time for you to respond. Estimate how often you check your communications and divide that number in half. For instance, if you check your texts and emails 20 times a day, dial it back to 10. Checking in isn't the actual time waster - it's the interruption that disrupts your previous frame of mind.

2. Make a quick decision.
While researching my book, Time Efficiency Makeover, I found that people spend anywhere from 15 minutes to 2 hours a day rehashing their choices. While some major decisions require ample research and multiple opinions, we often put too much time and energy into everyday choices, such as "Do I really want to go Sarah's party Saturday afternoon?" One of the top reasons for disorganization and poor time management is indecision or procrastination of a decision, according to the Interdisciplinary Journal of Information, Knowledge, and Management. Eliminate repetitive decision-making conversations and try to come to a conclusion more quickly.

3. Double check your bags and car.
Make sure you have everything you need before you leave the house whether you're going to work or running errands. The extra three or four minutes you spend getting organized might save you 10 to 40 minutes later in the day. Before you put the car in reverse, unearth any outgoing bills or birthday cards; gather re-useable grocery bags; grab store coupons; make sure your Bluetooth is easily accessible; stick your water in the cup holder; place the doctor's address at arm's length or program it into your GPS. Then review your to do list. Ask yourself if you forgot anything, such as your lunch, change of shoes, dry cleaning, or prescription. This final action could save you a U-turn at the end of the block to retrieve missing sports gear or brownies for the bake sale.

4. Silence is golden.
Turn off the flat screen during dinner. Research shows that we lose minutes and gain calories when we mindlessly eat while watching TV. If you want to carve out an extra hour for yourself, focus on your food. Then you'll have more time to do something you enjoy, like read, exercise, cook a healthy meal, or take a fun class like art or dance.

5. Keep a well-ordered kitchen.
Leave the dishwasher open with racks pulled out during mealtimes. Ask family members to rinse and slip their plates and cups into the dishwasher rather than pile dirty dishes into the sink. This small change can save you five to 10 minutes of kitchen clean-up time.

6. Plan your wardrobe.
Each weekend, select your outfits for the week. Check to see if clothes are clean and ironed before Monday morning rolls around. Try on garments to make sure they match and fit! Ask your children to do the same. Knowing what you're going to wear before you wake up will reduce stress during the morning hours leading up to school or work and possibly save you 15 each day. Plus, you'll eliminate the old domino effect of trying on ugly outfits, skipping breakfast, running out the door, hitting traffic, and arriving at the office late.

7. Go to bed 30 minutes earlier.
It may seem counter-intuitive, but many people lose time throughout the day because fatigue makes them unfocused or forgetful. To be as productive as possible, hit the hay 30 minutes earlier. With more shut-eye, you will get more accomplished each day - perhaps even an extra hour's worth!

8. Move your alarm clock.
If you have an unhealthy relationship with your snooze button, it might be damaging your productivity. Repeatedly hitting the snooze button for an hour means you're depriving your body of restful sleep. However, you can add up to an hour's worth of time back into your day by setting your alarm to a true wake-up time. To support this effort, move your alarm so that you're required to get out of bed to shut it off. Better yet, turn on the light before you turn off the alarm. Linking the two actions will tell your brain something new is going on, and it's time to rise and shine.

9. Set a timer in the bathroom.
It's easy to say you're going to take a quick shower, but for some of us, getting clean becomes a lingering, love affair with hot water. Think about how long you spend in the shower. If you tend to daydream or sing, a timer can act as the shut-off valve for your shower extravaganza.

10. Use hooks for easy access.
Hang hooks around the house to hold many of the items you use on daily basis and save yourself up to 12 minutes a day. A blow dryer hanging on a hook in the bathroom can shave minutes off your morning routine because you won't have to continuously unravel the cord. Placing a key hook near the front door prevents you from having to search for keys in your purse, kitchen, or closet. Hanging earphones and mobile chargers near your desk can save you time (and sanity) from untangling a nest of cords from the drawer